Sports Injuries: Game over - or not?
Sports are an important part of your adolescent life, just as much as studies are. It’s the best way to stay healthy and keep your body in shape. However, if you’re not careful, you may cause serious damage to your body, suddenly or over a period of time. The best way to deal with sports injuries is to keep them from happening in the first place. Think of it as just another part of playing by the rulebook. Knowing the rules of the game you're playing and using the right equipment can go a long way towards preventing injuries.
The most common reasons why you get injured playing sports are:
- Not training or playing properly.
- Training too much.
- Not wearing the right footwear.
- Not wearing the right safety equipment.
- Rapid growth during puberty.
There are two kinds of sports injuries:
- Acute traumatic injuries
These are injuries in the form of fractures, sprains and strains, concussions, and cuts. They usually happen after a blow or force - like getting tackled in rugby or getting hit by a cricket ball. - Overuse injuries
These injuries come in the form of stress fractures and tendonitis. These injuries are also called chronic injuries because they happen over time, usually from repetitive training, like running, overhand throwing, or serving a ball in tennis. Overuse injuries can be just as damaging as acute injuries, even though they might not seem serious at first. If they're not treated, they may get worse.
If you think you've been injured, pull yourself out the game or stop doing your activity or workout. Let a coach or parent know what happened in case you need to see a doctor. You should call a doctor when:
- The pain is very bad.
- The pain is worse when you're active.
- The injured area is swollen.
- You're limping.
- Your range of motion is limited.
- The pain continues for a while, gets worse at times, or lasts for a week or more following an injury.
Getting Back in the Game
After a sports injury your first question would probably be, "When can I play again?" This depends on the injury and what your doctor tells you. Even if you can't return to your sport right away, a doctor or physiotherapist might have suggestions and advice on what you can do to stay fit. Always check with your doctor before trying any activity following an injury.
Rehabilitation Programs can also help you stay fit as you recover. Rehab as part of your treatment may include exercise, manual therapy from a physical therapist, and ultrasound or other technology to help relieve pain and promote healing.
When you've recovered, you’ll probably need new protective gear to protect an injured body part. This may include modified shoes, tape to provide extra support, or additional padding to protect against a direct blow.
To help prevent re-injury, be sure to warm up before practice and games. Take it slow when you first get back to your sport and gradually build back up to your pre-injury level.
Most importantly, know your limits. Check up on your body. If a previously injured area (or any body part) begins to hurt, stop immediately and rest. Get help from a doctor if the pain continues. Pain is your body's way of saying things aren’t alright.
Head and Neck Injuries
Serious head and neck injuries happen most often to athletes who engage in contact sports like football or rugby, or sports with the potential for falling accidents such as gymnastics.
- Head Injuries
These injuries include fractures, concussions, contusions (bruises), and hematomas. A hematoma is bleeding or the pooling of blood in or around the brain as a result of an impact to the head from a fall, forceful shaking of the head, or a blow to the head. - Neck Injuries
These injuries include strains, sprains, fractures, burners, and whiplash, which is an injury to the neck caused by an abrupt jerking motion of the head. Neck injuries are among the most dangerous sports injuries.
Never try to move a person with a neck injury! A mishandled neck fracture could lead to permanent paralysis or even death. Keep the injured person still with his or her head held straight while someone calls for emergency medical help. Do not try to move a person lying on the ground.
Back Injuries
Most back injuries are caused by twists or over-exertion of your back muscles while bending or lifting. Back injuries are most common in contact sports like football and rugby, as well as in weightlifting, rowing, golf, gymnastics, and dancing.
Sex Organ Injuries
Injuries to the sex organs usually affect boys more than girls. This is because the penis and testicles are outside the body and more exposed. Injuries to the uterus or ovaries are rare, but a common complaint among teenage girls is breast injury. As the breasts develop, they often can be sore, and a blow from a softball or a collision during field hockey can be painful.
Hand and Wrist Injuries
Hand, finger, and wrist injuries can occur after a fall that forces the hand or fingers backward, or a direct blow. As with other injuries, hand and wrist injuries are most common in contact sports, such as football and rugby, or in sports like cricket, gymnastics, field hockey, rowing and basketball where the fingers, hands, and wrists are at risk.
Foot and Ankle Injuries
Feet and ankles are particularly prone to injury in sports where a lot of running is involved. Another cause of foot injury is wearing the wrong shoes, especially if someone has flat feet, high arches, or other foot differences.
Achilles tendonitis is a very common injury if you’re a runner, but it can also affect basketball players, dancers, or people who repeatedly put a lot stress on their feet. It can be very painful.
Causes of Achilles Tendonitis
Achilles tendonitis is caused by repeated or intense strain on your tendons. However, non-athletes also can get it if they put a lot of stress on their feet.
Other causes of Achilles tendonitis include:
● Increased activity. Starting a training program after a period of inactivity or adding miles or hills to a jogging routine are two examples of how you could get Achilles tendonitis.
● Sports that require sudden starts and stops, like tennis and basketball.
● A change in footwear, or wearing old or badly fitting shoes. New shoes, worn-out shoes, or the wrong size shoes can cause your feet to overcompensate and put stress on the Achilles tendon. Also, wearing high heels all the time can cause the tendon and calf muscles to get shorter, and switching to flat shoes and exercise can put extra strain on your heels.
● Running up hill. Going uphill forces the Achilles tendon to stretch beyond its normal range.
● Weak calf muscles, flat arches, "overpronation" (feet that roll in when running), or "oversupination" (feet that roll out when running). Overpronation and oversupination cause the lower leg to rotate and put a twisting stress on the tendon.
● Exercise without warm ups. Tight calf muscles or muscles that lack flexibility can decrease your range of motion and put an extra strain on the tendon.
● Running or exercising on hard or uneven surfaces or doing lunges or plyometrics without adequate training.
● Traumatic injuries to the Achilles tendon.
● Increased activity. Starting a training program after a period of inactivity or adding miles or hills to a jogging routine are two examples of how you could get Achilles tendonitis.
● Sports that require sudden starts and stops, like tennis and basketball.
● A change in footwear, or wearing old or badly fitting shoes. New shoes, worn-out shoes, or the wrong size shoes can cause your feet to overcompensate and put stress on the Achilles tendon. Also, wearing high heels all the time can cause the tendon and calf muscles to get shorter, and switching to flat shoes and exercise can put extra strain on your heels.
● Running up hill. Going uphill forces the Achilles tendon to stretch beyond its normal range.
● Weak calf muscles, flat arches, "overpronation" (feet that roll in when running), or "oversupination" (feet that roll out when running). Overpronation and oversupination cause the lower leg to rotate and put a twisting stress on the tendon.
● Exercise without warm ups. Tight calf muscles or muscles that lack flexibility can decrease your range of motion and put an extra strain on the tendon.
● Running or exercising on hard or uneven surfaces or doing lunges or plyometrics without adequate training.
● Traumatic injuries to the Achilles tendon.
Symptoms of Achilles Tendonitis
Most cases of Achilles tendonitis start out slowly, with very little pain, and get worse over time. Some of the more common symptoms include:
● mild pain or ache above the heel and in the lower leg, especially after running or doing other physical activities
● pain that gets worse when walking uphill, climbing stairs or taking part in intense or prolonged exercise
● stiffness and tenderness in the heel, especially in the morning, that gradually goes away
● swelling or hard knots of tissue in the Achilles tendon
● creaking or crackling sounds when moving the ankle or pressing on the Achilles tendon
● weakness in the affected leg
Most cases of Achilles tendonitis start out slowly, with very little pain, and get worse over time. Some of the more common symptoms include:
● mild pain or ache above the heel and in the lower leg, especially after running or doing other physical activities
● pain that gets worse when walking uphill, climbing stairs or taking part in intense or prolonged exercise
● stiffness and tenderness in the heel, especially in the morning, that gradually goes away
● swelling or hard knots of tissue in the Achilles tendon
● creaking or crackling sounds when moving the ankle or pressing on the Achilles tendon
● weakness in the affected leg
Prevent Achilles Tendonitis
The following steps can reduce your risk of Achilles Tendonitis:
● Staying in good shape all year-round and trying to keep your muscles strong. Strong, flexible muscles work more efficiently and put less stress on your tendon.
● Increasing the intensity and length of your exercise sessions gradually. This is especially important if you've been inactive for a while or you're new to a sport.
● Always warming up before you go for a run or play a sport. If your muscles are tight, your Achilles tendons have to work harder to compensate.
● Stretching. Stretch your legs, especially your calves, hamstrings, quadriceps, and thigh muscles — these muscles help stabilize your knee while running.
● Getting shoes that fit properly and are designed for your sport. If you're a jogger, go to a running specialty store and have a trained professional help you select shoes that match your foot type and offer plenty of support. Replace your shoes before they wear out.
● Try running on softer surfaces like grass, dirt trails, or synthetic tracks. Hard surfaces like concrete or asphalt can put extra pressure on the joints. Also avoid running up or down hills as much as possible.
● Varying your exercise routine. Work different muscle groups to keep yourself in good overall shape and keep individual muscles from getting overused.
If you notice any symptoms of Achilles Tendonitis, stop running or doing anything that puts stress on your feet. Wait until the pain is gone or you have been cleared to participate again by a doctor.
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The following steps can reduce your risk of Achilles Tendonitis:
● Staying in good shape all year-round and trying to keep your muscles strong. Strong, flexible muscles work more efficiently and put less stress on your tendon.
● Increasing the intensity and length of your exercise sessions gradually. This is especially important if you've been inactive for a while or you're new to a sport.
● Always warming up before you go for a run or play a sport. If your muscles are tight, your Achilles tendons have to work harder to compensate.
● Stretching. Stretch your legs, especially your calves, hamstrings, quadriceps, and thigh muscles — these muscles help stabilize your knee while running.
● Getting shoes that fit properly and are designed for your sport. If you're a jogger, go to a running specialty store and have a trained professional help you select shoes that match your foot type and offer plenty of support. Replace your shoes before they wear out.
● Try running on softer surfaces like grass, dirt trails, or synthetic tracks. Hard surfaces like concrete or asphalt can put extra pressure on the joints. Also avoid running up or down hills as much as possible.
● Varying your exercise routine. Work different muscle groups to keep yourself in good overall shape and keep individual muscles from getting overused.
If you notice any symptoms of Achilles Tendonitis, stop running or doing anything that puts stress on your feet. Wait until the pain is gone or you have been cleared to participate again by a doctor.
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{slider Ankle Sprains}
A sprained ankle is a very common injury for teens, whether you’re an athlete or not. It happens when the ligaments that support the ankle get over-stretched or torn. Sprained ankles can happen when you step in a hole, slip walking downhill, or just awkwardly put your weight down on your foot.
Causes of Sprained Ankles
Most ankle sprains happen when you turn or twist too fast and too far, or when the foot rolls onto its side, injuring the ligaments that connect the ankle and leg bones. You don't have to be playing hard to injure an ankle: sprains can happen just from taking an awkward step or tripping on the stairs.
The most common type of ankle sprain is an inversion sprain, or lateral ligament sprain. Here, the ankle turns so the sole of the foot is facing inwards, stretching and possibly damaging the ligaments on the outer part of the ankle.
When you turn your ankle the other way, so that the sole of the foot is facing outward, it’s called a medial ligament sprain. This damages the ligaments on the inside of your ankle. Medial ligament sprains are quite rare.
If you repeatedly sprain the same ankle or feel pain for more than 4 to 6 weeks, you may have what's called a chronic sprain. This lasting sprain can flare up and get worse by engaging in activities that involve rolling or twisting the feet, such as running, dancing or playing sports.
Preventing a Sprained Ankle
It's impossible to prevent all ankle sprains. But you can take precautions to reduce the risk of sprains.
The best way to do this is by keeping your ankles flexible and your leg muscles strong. Your coach, doctor, or PE teacher can give you some easy home exercises to build muscle strength (to protect the ligaments) and joint flexibility.
You can protect yourself against ankle sprains by:
● Always warming up and using the recommended stretching techniques for your ankles before playing sports, exercising, or doing any other physical activity.
● Watching your step when you're walking or running on uneven or cracked surfaces.
● Not overdoing things. If you're tired or fatigued, it can increase the risk of injury. Slow down, stop what you're doing, or take extra care to watch your step when you're tired.
● Making sure your ankle has completely healed if you’ve sprained it in the past. Always do this before you try any strenuous physical activities.
● Using tape, ankle braces, or high-top shoes if you're prone to ankle sprains.
● Getting good shoes that fit your feet correctly, and keeping them securely tied or fastened when you're wearing them. Aside from sports, one of the main causes of ankle sprains in women is wearing high-heeled shoes.
● Watching your step when you're walking or running on uneven or cracked surfaces.
● Not overdoing things. If you're tired or fatigued, it can increase the risk of injury. Slow down, stop what you're doing, or take extra care to watch your step when you're tired.
● Making sure your ankle has completely healed if you’ve sprained it in the past. Always do this before you try any strenuous physical activities.
● Using tape, ankle braces, or high-top shoes if you're prone to ankle sprains.
● Getting good shoes that fit your feet correctly, and keeping them securely tied or fastened when you're wearing them. Aside from sports, one of the main causes of ankle sprains in women is wearing high-heeled shoes.
{slider Anterior Cruciate Ligament (ACL) Injuries}
A torn anterior cruciate ligament (ACL) is a knee injury, especially common to athletes. Ligaments are long, rope-like bands that fasten bones together. located deep within the joint, behind the kneecap (patella), above the shinbone, and below the thighbone, the ACL helps keep the knee stable. It’s one of the four main ligaments in the knee joint that connect it to the shinbone (tibia) and thighbone (femur).
The ACL works with the PCL (posterior cruciate ligament), which crosses over it to form an "X." Together, these two ligaments help keep the knee stable when rotating. The ACL keeps the shinbone in place and prevents it from moving too far forward and away from the knee and thighbone.
Causes of ACL Injuries.
You’re most likely to get an ACL injury if you play contact sports (like rugby) or sports that feature swift, abrupt movements such as pivoting, stopping, or turning on a dime. you can also tear an ACL when you jump and land with your knees straight or "locked" instead of flexed. This puts pressure on the knee joint and causes the ACL to tear or break apart.
If you’re a teenage girl, you’re 8 to 10 times more likely to tear an ACL. There are several reasons why, including the fact that girls and boys have different body shapes and limb alignment. Hormones can play a role, too. Female hormones may loosen the ligaments.
ACL injuries can be really painful. They can also cause you to be unsteady on your feet and have difficulty walking. Depending on your age and the severity of your injury, a torn ACL often requires surgery in addition to 6 to 12 months of rehabilitation.
Symptoms of an ACL Injury
Here's what you’d notice if you’ve torn an ACL:
● feeling unstable or "wobbly" when walking
● inability to put weight on the affected leg
● swelling in the knee joint within 24 hours of the tear
● intense pain
● inability to put weight on the affected leg
● swelling in the knee joint within 24 hours of the tear
● intense pain
Many have reported hearing a "pop" sound when the ligament tears. Others also report the knee feeling looser than it was before. Sometimes, though, people with ACL injuries don't notice anything different. It all depends on the severity of the injury.
Treating an ACL injury
If you’ve injured your knee, on the field or at home, stop all activity to prevent further injury. See a doctor as soon as possible. In the meantime, keep your knee iced and elevated to reduce swelling. Don't put weight on your knee.
The medical name for athlete's foot is tinea pedis. Usually, athlete's foot affects the soles of the feet and the areas between the toes and it may also spread to the toenails. Athlete's foot also can spread to the palms of your hands, groin, or underarms if you touch your feet and then touch another area of your body.
Causes of Athlete’s Foot
Athlete's foot is caused by a fungus that thrives in warm, moist environments. It doesn't just affect athletes; anyone whose feet tend to be damp or sweaty can get infected.
Symptoms of Athlete’s Foot
The signs and symptoms of Athlete's Foot include: itching, burning, redness, and stinging on the soles of your feet or between the toes. Your skin may even flake, peel, blister, or crack.
Preventing Athlete’s Foot
Athlete's Foot is contagious and often spreads in damp areas, such as public showers or pool areas. To avoid getting athlete's foot, dry your feet and the spaces between your toes well after showering or swimming. Use a clean towel and avoid sharing towels because doing so can spread the infection. If you’re using a public shower, like those in a locker room, wear waterproof shoes or flip-flops to protect your feet.
To keep your feet as dry as possible, try not to wear the same shoes or sneakers all the time, and don't wear socks that trap moisture or make your feet sweat. Wear cotton or wool socks. You can also wear socks made of special "moisture-wicking" fabrics available in many sports stores. If possible, choose sneakers that have small ventilation holes to help to keep your feet dry.
{slider Bursitis}
Your body has lots of differently shaped and sized joints, from your head to your big toes. Many of these joints have a customized fluid sac that provides cushioning for movement and pressure. These small cushions are known as bursae (a single one is called a bursa). Bursitis is the term used to describe inflammation or irritation of a bursa and can result from a direct hit or repetitive joint movements like bowling in cricket. You can also get bursitis when your body has to change its balance or movement to adapt to differences, eg. if one leg is shorter than the other.
Causes of Bursitis
Bursitis, especially in teens, is often likely to happen because of sports-related injuries, usually from repeated use of a particular joint or trauma from a direct hit in a contact sport. It's not only the athletic types who get bursitis. Bursitis can sometimes be caused by other problems, such as arthritis or a bacterial infection of the bursa.
Some of the areas in which teens most commonly get bursitis are:
● Elbow. This is one of the common forms of bursitis because the elbow is an essential part of many activities, like throwing a ball or swinging a tennis racket,
● Knee. Bursitis in the knee can be the result of falling directly on the knee or any activity that requires long periods of kneeling.
● Hip. This form of bursitis is often associated with running.
● Shoulder. Bursitis of the shoulder can be the result of an awkward fall or repetitive movements common in overhead sports such as swimming, baseball, and tennis.
● Ankle. Jumping, running, or walking can cause ankle bursitis. Wearing poorly fitted shoes can also lead to ankle bursitis.
Symptoms of Bursitis
Bursitis can be identified by the following symptoms:
● Pain and sensitivity in or around a joint. This is the most common and obvious sign that a person may have bursitis.
● Difficulty moving the affected joint. This happens because the bursa has swollen and made it tough to move the joint properly.
● Swelling. The affected area may appear swollen due to inflammation.
● Reddening of the skin. The inflamed bursa may cause the skin around the joint to change color. Because the bursa can become infected, seek medical attention if the area becomes very red, warm, and painful.
Preventing Bursitis
Bursitis is often the result of a hard impact on a joint or overworking a joint, and sometimes these injuries are unavoidable. But taking following precautions can help avoid getting bursitis:
● Stay in shape. Regular workouts strengthen muscles and joints, which help protect against bursitis.
● Don't overdo it. Too much of anything can be bad, so don’t overwork those joints.
● Start and stop workouts properly. This is one of the best ways to prevent bursitis. Warming up and cooling down are essential parts of working out and should never be skipped. Gradually starting and stopping your workout is less stressful for your joints and body.
● Stretch. Stretching not only helps improve flexibility, but is also useful in preventing bursitis.
● Mix it up. Rotating exercises while lifting weights or just taking a break from strenuous activity, will do your joints a world of good.
● Use padding. Cushions on wooden or metal chairs and kneepads when kneeling on hardwood or concrete floors can help reduce the risk of developing bursitis. Also avoid putting extreme amounts of pressure or weight directly on joints.
● Keep moving. Don't stay planted on your butt, knees, or other joints for long periods of time. Even if it's for a few minutes, get up and move around.
If you realize that certain activities cause you to get bursitis, stop doing them and talk to your doctor or coach about safer methods. The best way to avoid bursitis is by using the proper techniques and equipment. If your bursitis was caused by something like ill-fitting shoes or other equipment, replace them with something that fits better.
The clavicle (also called the collarbone) helps connect the arm to the body. It’s the bone that runs horizontally between the top of your breastbone (sternum) and shoulder blade (scapula). You can feel it by touching the area between your neck and your shoulder. Most people can see the clavicle beneath the skin when looking in the mirror.
A clavicle fracture is also known as a broken collarbone. It’s one of the most common types of broken bones. Most clavicle fractures happen when someone falls onto a shoulder or outstretched hand, putting enough pressure on the clavicle to make it fracture or snap.
Most clavicle fractures heal on their own if the arm is properly immobilized in a sling and the injury is treated with ice and physiotherapy. Sometimes, though, a clavicle injury may need surgery if it gets displaced or the break is particularly severe.
Causes of Clavicle Fracture
Clavicle fractures are common in contact sports like football and rugby. They also often happen in sports where there is a chance of falling hard, such as biking and skateboarding. A clavicle also can fracture if the bone is hit directly, like in a car collision or other accident.
Clavicle fractures are common in contact sports like football and rugby. They also often happen in sports where there is a chance of falling hard, such as biking and skateboarding. A clavicle also can fracture if the bone is hit directly, like in a car collision or other accident.
Clavicle fractures occur in three situations where there’s enough stress to break the bone:
● a blow to the shoulder
● falling onto an outstretched arm
● direct hit to the clavicle (as in a collision)
● falling onto an outstretched arm
● direct hit to the clavicle (as in a collision)
Your age plays a role in clavicle fractures: When you’re young, your bones are still growing and are more susceptible to injury. Collarbones typically don't harden completely until you’re about 20 years old. In other words, if you’re below 20, you have a greater risk of fracture.
Symptoms of Clavicle Fracture
Some signs that you may have a clavicle fracture:
Some signs that you may have a clavicle fracture:
● Pain in the affected area
● Difficulty moving your arm
● Swelling, tenderness, and bruising along the clavicle
● Increased pain when trying to move your shoulder or arm
● A grinding or crackling sensation when trying to raise your arm
● A bulge above the break (in rare cases, the broken end of the bone might even penetrate the skin and be exposed)
● Your shoulder sags down and forward
● Difficulty moving your arm
● Swelling, tenderness, and bruising along the clavicle
● Increased pain when trying to move your shoulder or arm
● A grinding or crackling sensation when trying to raise your arm
● A bulge above the break (in rare cases, the broken end of the bone might even penetrate the skin and be exposed)
● Your shoulder sags down and forward
Treating a Clavicle Fracture
If you think you've fractured your collarbone, you should see a doctor. The doctor will first ask questions about how the injury happened and identify the symptoms. He or she will examine your shoulder and may press gently on your clavicle to see if it is tender. This will also help the doctor find out where the fracture is and make sure no nerves or blood vessels are damaged. This part of the exam also might include checking the feeling and strength in your arm, hand, and fingers.
If you think you've fractured your collarbone, you should see a doctor. The doctor will first ask questions about how the injury happened and identify the symptoms. He or she will examine your shoulder and may press gently on your clavicle to see if it is tender. This will also help the doctor find out where the fracture is and make sure no nerves or blood vessels are damaged. This part of the exam also might include checking the feeling and strength in your arm, hand, and fingers.
If the doctor thinks you have a broken collarbone, he or she will order X-rays of your shoulder and the affected area. X-rays will help pinpoint the location of the break and decide how severe it is. It also allows doctors to see if other bones are broken.
If other bones are broken or if the doctor needs to see the fracture in greater detail, he or she may ask you to get a computerized tomography (CT) scan.
Preventing a Clavicle Fracture
Clavicle fractures are hard to prevent because they happen suddenly and unexpectedly. But you can take a few precautions to decrease your risk:
Clavicle fractures are hard to prevent because they happen suddenly and unexpectedly. But you can take a few precautions to decrease your risk:
● When participating in contact sports, wear all the recommended protective gear and learn the proper techniques for your sport. Knowing the right way to play can decrease the chances of an awkward fall or unexpected blow.
● Keep your bones strong by eating a well-balanced diet. Be sure to eat lots of vegetables and foods that are rich in calcium and vitamin D to help build strong bones.
● Do strength training and stretching to build strong, flexible muscles. Muscles that are strong and flexible will help support your bones better and keep you agile and less likely to experience a hard fall. Proper warm-ups, including dynamic stretching exercises, helps your muscles perform at their peak during play.
● Wear well-fitting, supportive footwear that's right for your sport.
● Keep your bones strong by eating a well-balanced diet. Be sure to eat lots of vegetables and foods that are rich in calcium and vitamin D to help build strong bones.
● Do strength training and stretching to build strong, flexible muscles. Muscles that are strong and flexible will help support your bones better and keep you agile and less likely to experience a hard fall. Proper warm-ups, including dynamic stretching exercises, helps your muscles perform at their peak during play.
● Wear well-fitting, supportive footwear that's right for your sport.
We’ve all heard of the benefits of exercise, and we keep hearing about the need to exercise more. The right kind of exercise can do wonders for your body and soul, such as strengthening your heart and muscles, lowering your body fat, and reducing the risk of many diseases.
Teens who play sports have higher self-esteem than their less active friends, and exercise can even help keep depression at bay because of the endorphin rush it creates. Endorphins are chemicals that naturally relieve pain and lift mood. These chemicals are released in your body during and after a workout and they go a long way in helping to control stress. Yet, despite all the obvious benefits, over exercising can also be quite harmful.
Causes of Over Exercise
You might start working out because it's fun and it makes you feel good, but exercise can become a compulsive habit when it is done for the wrong reasons.
You may start exercising with weight loss as your main goal. Although exercise is part of a safe and healthy way to control weight, you may have unrealistic expectations. We’re often bombarded with images in advertisements of the ideal body: young and thin for women, strong and muscular for men. To reach these unreasonable ideals, you may turn to diets, and this may develop into eating disorders such as anorexia and bulimia. And when you grow frustrated with the results from diets alone, you may over-exercise to speed up weight loss.
If you’re an athlete, you may also think that repeated exercise will help you win an important game. You’ll add extra workouts to those regularly scheduled with your teams without consulting your coach or trainer. The pressure to succeed may also lead you to exercise more than is healthy. Remember, your body needs activity but it also needs rest. Over-exercising can lead to injuries like stress fractures and muscle strains.
Be a Healthy Exerciser!
Fitness experts recommend that you do at least 60 minutes of moderate to vigorous physical activity every day. Most teens exercise much less than this recommended amount, but some teens, such as athletes, do more.
Fitness experts recommend that you do at least 60 minutes of moderate to vigorous physical activity every day. Most teens exercise much less than this recommended amount, but some teens, such as athletes, do more.
Experts say that repeatedly exercising beyond the requirements for good health is an indicator of compulsive behavior. You might need more than the average amount of exercise, of course, if you’re an athlete training for a big event. But several workouts a day, every day, when you’re not in training is a sign that you’re overdoing it.
People who are exercise dependent also go to extremes to fit activity into their lives. If you put workouts ahead of friends, homework, and other responsibilities, you may be developing an unhealthy dependence on exercise.
Symptoms of Compulsive Exercise
If you are concerned about your own exercise habits, ask yourself the following questions.
If you are concerned about your own exercise habits, ask yourself the following questions.
● Do you force yourself to exercise, even if you don't feel well?
● Do you prefer to exercise rather than hang out with friends?
● Do you become very upset if you miss a workout?
● Do you base the amount you exercise on how much you eat?
● Do you have trouble sitting still because you think you're not burning calories?
● Do you worry about gaining weight if you skip a day’s exercise?
● Do you prefer to exercise rather than hang out with friends?
● Do you become very upset if you miss a workout?
● Do you base the amount you exercise on how much you eat?
● Do you have trouble sitting still because you think you're not burning calories?
● Do you worry about gaining weight if you skip a day’s exercise?
If the answer to any of these questions is yes, you may have a problem.
Treating the Compulsive Exerciser
The first thing you should do if you suspect that you are a compulsive exerciser is get help. Talk to your parents, doctor, a teacher or counselor, a coach, or another trusted adult. Compulsive exercise, especially when combined with an eating disorder, can cause serious and permanent health problems, and in some extreme cases, even death.
The first thing you should do if you suspect that you are a compulsive exerciser is get help. Talk to your parents, doctor, a teacher or counselor, a coach, or another trusted adult. Compulsive exercise, especially when combined with an eating disorder, can cause serious and permanent health problems, and in some extreme cases, even death.
Because compulsive exercise is closely related to eating disorders, help can be found at places specifically set up to deal with anorexia, bulimia, and other eating problems. Ask your teacher, coach, or parents to recommend local organizations that may be able to help.
You should also see a doctor. Because your body goes through so many important developments during your teen years, if you have compulsive exercise problems, you must see a doctor to make sure you’re developing normally. This is especially true if you also have an eating disorder. If you’re a girl who over exercises and restricts your eating, you may stop having periods and develop osteoporosis (weakening of the bones). Medical help is necessary to resolve the physical problems associated with over exercising before they cause long-term damage to your body.
Preventing the habit of Compulsive Exercise
If you exercise compulsively, you may have a distorted body image and low self-esteem. You may see yourself as overweight or out of shape even when you’re actually a healthy weight.
If you exercise compulsively, you may have a distorted body image and low self-esteem. You may see yourself as overweight or out of shape even when you’re actually a healthy weight.
Compulsive exercisers need to get professional help for the reasons described above. But there are also some things you can do to help take charge again:
● Work on changing your daily self-talk. When you look in the mirror, make sure you find at least one good thing to say about yourself. Be more aware of your positive attributes.
● When you exercise, focus on the positive, mood-boosting qualities.
● Give yourself a break. Listen to your body and give yourself a day of rest after a hard workout.
● Control your weight by exercising and eating moderate portions of healthy foods. Don't try to change your body into an unrealistically lean shape. Talk to your doctor, dietitian, coach, trainer, or a responsible adult about a healthy body weight ideal for you and learn how to develop healthy eating and exercise habits.
● When you exercise, focus on the positive, mood-boosting qualities.
● Give yourself a break. Listen to your body and give yourself a day of rest after a hard workout.
● Control your weight by exercising and eating moderate portions of healthy foods. Don't try to change your body into an unrealistically lean shape. Talk to your doctor, dietitian, coach, trainer, or a responsible adult about a healthy body weight ideal for you and learn how to develop healthy eating and exercise habits.
Exercise and sports are supposed to be fun and keep you healthy. A moderate workout will do both.
If you play sports or follow your favourite team, you probably know that concussions are a serious issue. Playing sports increases a person's risk of falls and collisions with objects or other players. These can cause a type of brain injury known as a concussion. As long as people play sport, there will be concussions from time to time. But wearing the right protective gear and playing the right way can prevent a brain injury.
If you do get a concussion, take a break from sports. Making sure you let your brain heal completely helps prevent long-term problems.
Causes of Concussions
The human brain is soft. Your body protects the brain by cushioning it in cerebrospinal fluid inside a hard skull. Because the brain floats in the fluid, it can move around and even bang against the skull.A fall or collision that makes the brain bang against the skull can bruise the brain. It also can tear blood vessels and injure nerves. These injuries can cause a concussion, which is a temporary loss of normal brain function.
Some of the ways concussions can happen in sports are:
● tackles in football and rugby
● getting hit on the head by a cricket ball
● heading a ball incorrectly in soccer
● skateboarding or biking wipeouts
● collisions between two players
Symptoms of Concussion
If you were playing a sport and banged your head but didn't do anything about it when it happened, watch out for signs of a concussion. Concussions don't always show up right away. It can take up to 3 days for signs to become obvious.
See a doctor as soon as you can if think you might have a concussion and develop any of the following problems:
● headache
● dizziness
● feeling sick or throwing up
● difficulty with coordination or balance
● blurred vision
● slurred speech or saying things that don't make sense
● feeling confused and dazed
● difficulty concentrating, thinking, or making decisions
● trouble remembering things
● feeling sleepy
● having trouble falling asleep
● sleeping more or less than usual
● feeling anxious or irritable for no apparent reason
● feeling sad or more emotional than usual
Treating a Concussion
● If you hurt your head while playing a sport, stop playing immediately. A coach should know to take you off the field. But if you don't have a coach, or your coach doesn't pull you from play, take yourself out of the game.
● If you're cycling, stop riding. Don't take a chance on hurting your head again. A second head injury can lead to a condition called second-impact syndrome. Second-impact syndrome doesn't happen very often, but it can cause lasting brain damage and even death.
● If you hurt your head playing organized sports, a coach or athletic trainer may examine you right after your injury. This is known as sideline testing because it might happen on the sidelines during a game. Sideline testing is common in schools and sports leagues. By watching you and doing a few simple tests, a trained person can see if you need medical care.
Lots of schools or sports leagues test players at the start of a sports season to measure their normal brain function. These tests are called baseline concussion tests. Coaches, trainers, or doctors often compare these baseline results against sideline tests to see if a player's brain is working OK.
When You can Play Again
The first question most athletes ask after a concussion is how soon can they get back in the game. The answer is simply ‘When your doctor says it's ok’. Concussions can be tricky: You might feel fine, but your thinking, behavior, and/or balance may not have returned to normal. Only a doctor can tell these things for sure. It's essential to wait until the doctor says it's safe to return to sports, but you might sometimes feel the pressure to start playing again. You might worry about letting your team down or feel pushed by a coach. This is why most professional leagues have rules about when players can start playing again after a concussion. These rules are there to protect players so they're not pushed into getting back in the game too soon, when the risk of second-impact syndrome is high. There are a number of ways doctors can tell if you’re ready to return to play. A doctor will consider you healed when:
● the symptoms of concussion are gone
● you regain all of your memory and concentration
● you don't have symptoms after jogging, sprinting, sit-ups or push-ups
Once the doctor tells you it's OK to start playing sports again, ease back into things. Stop playing right away if any symptoms return. With the right diagnosis and treatment, you could recover within a week or two without lasting health problems.
Preventing Concussions in Sports
Start With the Right Equipment - You should always wear proper fitting, sport-appropriate headgear and safety equipment when playing contact sports or cycling. You can't prevent every concussion. But helmets, mouthguards and other safety gear can greatly reduce the risk of a brain injury.
Start With the Right Equipment - You should always wear proper fitting, sport-appropriate headgear and safety equipment when playing contact sports or cycling. You can't prevent every concussion. But helmets, mouthguards and other safety gear can greatly reduce the risk of a brain injury.
Play Safe - Proper headgear is your first line of defense. But you can still get a concussion because helmets don't stop injury from happening on the inside. If you hit your head, your brain can still bang against your skull, even if you're wearing a helmet.
Don't take chances and rely entirely on your headgear - This is one reason why there are rules in sports. Learning the right technique and developing the skills to avoid dangerous plays can make all the difference.
Dehydration is a condition that occurs when you lose more fluids than you take in. Dehydration isn't as serious a problem for teens as it can be for babies or young children. But if you ignore your thirst, dehydration can slow you down.
Your body is about two thirds water. When you get dehydrated, it means the amount of water in your body has dropped below the level needed to function normally. Small decreases don't cause problems, and in most cases, they go completely unnoticed. But not drinking enough to keep up with the loss of fluid can sometimes make you feel very sick.
Causes of Dehydration
One common cause of dehydration in teens is gastrointestinal illness. When you're attacked by a stomach bug, you lose fluid through vomiting and diarrhea. You also probably won't feel like eating or drinking. Even if you don't have a stomach virus, you can get dehydrated for other reasons when you're sick. For example, if you have a sore throat, you might find it hard to swallow food or drink. And if you have a fever, water evaporates from your skin in an attempt to cool your body.
One common cause of dehydration in teens is gastrointestinal illness. When you're attacked by a stomach bug, you lose fluid through vomiting and diarrhea. You also probably won't feel like eating or drinking. Even if you don't have a stomach virus, you can get dehydrated for other reasons when you're sick. For example, if you have a sore throat, you might find it hard to swallow food or drink. And if you have a fever, water evaporates from your skin in an attempt to cool your body.
You might also hear that you can get dehydrated from playing sports. If you don't replace the fluids you lose through sweat, you’ll become dehydrated from lots of physical activity, especially on a hot day. Even mild dehydration can affect your physical and mental performance.
Symptoms of Dehydration
To counter dehydration, you need to restore the proper balance of water in your body. But first, you have to recognize the problem.
To counter dehydration, you need to restore the proper balance of water in your body. But first, you have to recognize the problem.
Thirst is one indicator of dehydration, but it is not an early warning sign. By the time you feel thirsty, you might already be dehydrated. Other symptoms of dehydration include:
● feeling dizzy and lightheaded
● having a dry or sticky mouth
● producing less urine and darker urine
● having a dry or sticky mouth
● producing less urine and darker urine
As the condition progresses, you will start to feel much sicker as more body systems (or organs) are affected by the dehydration.
Preventing Dehydration
The easiest way to avoid dehydration is to drink lots of fluids, especially on hot days. Water is usually the best choice. Drinking water does not add calories to your diet and is great for your health.
The easiest way to avoid dehydration is to drink lots of fluids, especially on hot days. Water is usually the best choice. Drinking water does not add calories to your diet and is great for your health.
The amount of water you need to drink will depend on factors like age, size, level of physical activity, and environmental temperature.
When going out on a warm day, dress appropriately for your activity. Wear loose-fitting clothes and a hat if you can. This will keep you cool and reduce sweating. If you do find yourself feeling parched or dizzy, take a break and sit in the shade or someplace cool and drink plenty of water.
Fainting is pretty common in teens. But the good news for you is that it’s often nothing serious. Fainting, also called syncope (pronounced SIN-ko-pee), is a sudden, brief loss of consciousness and posture caused by decreased blood flow to the brain.
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While fainting may indicate a particular medical condition, sometimes it may occur in an otherwise healthy individual. You may sometimes feel faint and lightheaded (presyncope) or lose consciousness (syncope). Most episodes are very brief. And as in most cases, if you do faint you should regain complete consciousness within just a few minutes.
Causes of Fainting
Here are some of the reasons why you might faint:
● Physical triggers. Getting too hot or being in crowded, poorly ventilated settings are common causes of fainting in teens. People can also faint after exercising too much or working out in excessive heat and not drinking enough fluids (causing your body to become dehydrated). Fainting can also be triggered by other causes of dehydration, as well as hunger or exhaustion. Sometimes just standing for a long periods or getting up too quickly after sitting or lying down can cause someone to faint.
● Emotional stress. Emotions like fright, pain, anxiety, or shock can affect your nervous system, causing blood pressure to drop. This is the reason why people faint when something frightens or horrifies them, like the sight of blood.
● Hyperventilation. A person who is hyperventilating is taking fast breaths, which causes carbon dioxide (CO2) to decrease in the blood. This can make a person faint. People who are extremely stressed out, in shock, or have certain anxiety disorders may faint as a result of hyperventilation.
● Drug use. Some illegal drugs (like cocaine or methamphetamine) or using inhalants can cause fainting.
● Low blood sugar. The brain depends on a constant supply of sugar from the blood to work properly and keep a person awake. If you’re taking insulin shots or other medications for diabetes you could develop low blood sugar and pass out if you take too much medicine or don't eat enough. Sometimes people without diabetes who are starving themselves (as with crash dieting) can drop their blood sugar low enough to faint.
● Anemia. A person with anemia has fewer red blood cells than normal, which decreases the amount of oxygen delivered to the brain and other tissues. Girls who have heavy periods or people with iron-deficiency anemia for other reasons (like not getting enough iron in their diet) may be more likely to faint.
● Pregnancy. During pregnancy the body normally undergoes a lot of changes, including changes in the circulatory system. This leads to low blood pressure that may cause a woman to faint. In addition, the body's fluid requirements are increased, so pregnant women may faint if they aren't drinking enough. And as the uterus grows, it can press on and partially block blood flow through large blood vessels, which can decrease blood supply to the brain.
● Eating disorders. People with anorexia or bulimia may faint for a number of reasons, including dehydration, low blood sugar, and changes in blood pressure or circulation caused by starvation, vomiting, or over-exercising.
● Cardiac problems. An abnormal heartbeat and other heart problems can cause a person to faint. If someone is fainting a lot, especially during exercise or exertion, doctors may suspect heart problems and run tests to look for a heart condition.
Some medical conditions, like seizures or a rare type of migraine headache, can cause you to seem like you’re fainting. But what's happening is not the same thing as fainting and is handled differently.
Treating a fainting spell
If you've only fainted once, it was brief, and the reasons why are obvious (like being in a hot, crowded setting), then there's usually no need to worry about it. But if you have a medical condition or are taking prescription medications, it's better to call your doctor. You should also let your doctor know if you hurt yourself when you fainted (for example, if you hit your head really hard).
If you've only fainted once, it was brief, and the reasons why are obvious (like being in a hot, crowded setting), then there's usually no need to worry about it. But if you have a medical condition or are taking prescription medications, it's better to call your doctor. You should also let your doctor know if you hurt yourself when you fainted (for example, if you hit your head really hard).
If you also have chest pain, palpitations (heart beating fast for no reason), shortness of breath, seizures, or if the fainting occurred during exercise or exertion, talk to your doctor, especially if you've fainted more than once. Frequent fainting may be a sign of a health condition, like a heart problem.
Helping Someone Who Faints
If you're with someone who has fainted, try to make sure the person is lying flat, but avoid moving the person if you think he or she might have been injured when falling because that could make things worse.
Instead, loosen any tight clothing such as belts, collars, or ties to help restore blood flow. Propping the person's feet and lower legs up on a backpack or jacket can also help move blood back toward the brain.
Someone who has fainted will usually recover quickly. Because it's normal to feel a bit weak after fainting, be sure the person stays lying down for a bit. Getting up too quickly may bring on another fainting spell.
Helping Someone Who Faints
If you're with someone who has fainted, try to make sure the person is lying flat, but avoid moving the person if you think he or she might have been injured when falling because that could make things worse.
Instead, loosen any tight clothing such as belts, collars, or ties to help restore blood flow. Propping the person's feet and lower legs up on a backpack or jacket can also help move blood back toward the brain.
Someone who has fainted will usually recover quickly. Because it's normal to feel a bit weak after fainting, be sure the person stays lying down for a bit. Getting up too quickly may bring on another fainting spell.
Preventing Fainting
Sometimes you might feel dizzy immediately before you faint. You may also notice changes in vision (such as tunnel vision), a faster heartbeat, sweating, and nausea. If you’re about to faint, you may even throw up.
If you think you're going to faint, you may be able to head it off by taking the following steps:
Sometimes you might feel dizzy immediately before you faint. You may also notice changes in vision (such as tunnel vision), a faster heartbeat, sweating, and nausea. If you’re about to faint, you may even throw up.
If you think you're going to faint, you may be able to head it off by taking the following steps:
● Lie down, if possible. This can help prevent a fainting episode as it allows blood to circulate to the brain. Just be sure to stand up again slowly when you feel better; move to a sitting position for several minutes first, then to standing.
● Sit down with your head lowered forward between your knees. This will also help blood circulate to the brain, although it's not as good as lying down. When you feel better, move slowly into an upright seated position, then stand.
● Don't let yourself get dehydrated. Drink enough fluids, especially when your body is losing more water due to sweating or being in a hot environment. Drink enough fluids before, during, and after sports and exercise.
● Keep blood circulating. If you have to stand or sit for a long time, periodically tense your leg muscles or cross your legs to help improve blood return to the heart and brain. And try to avoid overheated, cramped, or stuffy environments.
● Sit down with your head lowered forward between your knees. This will also help blood circulate to the brain, although it's not as good as lying down. When you feel better, move slowly into an upright seated position, then stand.
● Don't let yourself get dehydrated. Drink enough fluids, especially when your body is losing more water due to sweating or being in a hot environment. Drink enough fluids before, during, and after sports and exercise.
● Keep blood circulating. If you have to stand or sit for a long time, periodically tense your leg muscles or cross your legs to help improve blood return to the heart and brain. And try to avoid overheated, cramped, or stuffy environments.
Sports and exercise are part of a balanced, healthy lifestyle. Young people who play sports are healthier; do better in studies; are less likely to experience depression; and use alcohol, cigarettes, and drugs less frequently than those who aren't athletes. But for some girls, not balancing the needs of their bodies and their sports can have serious consequences.
Some girls who play sports or exercise intensely are at risk of a problem called female athlete triad. Female athlete triad is a combination of three conditions: disordered eating, amenorrhea and and osteoporosis. A female athlete can have one, two, or all three parts of the triad.
Triad Factor #1: Disordered Eating
Most girls with female athlete triad try to lose weight as a way to improve their athletic performance. The disordered eating that accompanies female athlete triad can range from not consuming enough calories to keep up with energy demands to avoiding certain types of food the athlete thinks are "bad" (such as foods containing fat) to serious eating disorders like anorexia nervosa or bulimia nervosa.
Most girls with female athlete triad try to lose weight as a way to improve their athletic performance. The disordered eating that accompanies female athlete triad can range from not consuming enough calories to keep up with energy demands to avoiding certain types of food the athlete thinks are "bad" (such as foods containing fat) to serious eating disorders like anorexia nervosa or bulimia nervosa.
Triad Factor #2: Amenorrhea
Exercising intensely and not eating enough calories can lead to decreases in the hormones that help regulate the menstrual cycle. As a result, a girl's periods may become irregular or stop altogether. Of course, it's normal for teens to occasionally miss periods, especially in the first year. A missed period does not automatically mean female athlete triad. It could mean something else is going on, like pregnancy or a medical condition. If you are having sex and miss your period, talk to your doctor.
Exercising intensely and not eating enough calories can lead to decreases in the hormones that help regulate the menstrual cycle. As a result, a girl's periods may become irregular or stop altogether. Of course, it's normal for teens to occasionally miss periods, especially in the first year. A missed period does not automatically mean female athlete triad. It could mean something else is going on, like pregnancy or a medical condition. If you are having sex and miss your period, talk to your doctor.
Some girls who participate intensively in sports may never even get their first period because they've been training so hard. Others may have had periods, but once they increase their training and change their eating habits, their periods may stop.
Triad Factor #3: Osteoporosis
Estrogen is lower in girls with female athlete triad. Low estrogen levels and poor nutrition, especially low calcium intake, can lead to osteoporosis, the third aspect of the triad. Osteoporosis is a weakening of the bones due to the loss of bone density and improper bone formation. This condition can ruin a female athlete's career because it may lead to stress fractures and other injuries.
Estrogen is lower in girls with female athlete triad. Low estrogen levels and poor nutrition, especially low calcium intake, can lead to osteoporosis, the third aspect of the triad. Osteoporosis is a weakening of the bones due to the loss of bone density and improper bone formation. This condition can ruin a female athlete's career because it may lead to stress fractures and other injuries.
Usually, the teen years are a time when girls should be building up their bone mass to their highest levels, called peak bone mass. Not getting enough calcium now can also have a lasting effect on how strong a woman's bones are later in life.
Girls who get Female Athlete Triad
Like most girls, you may have concerns about the size and shape of your body. But being a highly competitive athlete and participating in a sport that requires you to train extra hard can only increase your worries.
Like most girls, you may have concerns about the size and shape of your body. But being a highly competitive athlete and participating in a sport that requires you to train extra hard can only increase your worries.
Girls with female athlete triad often care so much about their sports that they would do almost anything to improve their performance. Martial arts and rowing are examples of sports that classify athletes by weight class, so focusing on weight becomes an important part of the training program and can put a girl at risk for disordered eating.
Participation in sports where a thin appearance is valued can also put you at risk for female athlete triad. Sports such as gymnastics, diving, and ballet are examples of sports that value a thin, lean body shape. You may even be told by coaches or judges that losing weight would improve their scores.
Even in sports where body size and shape aren't as important, such as distance running, you may be pressured by teammates, parents, partners, and coaches who mistakenly believe that "losing just a few pounds" could improve your performance.
The truth is, those few pounds you lose doesn't really improve your performance at all. People who are fit and active enough to compete in sports generally have more muscle than fat, so it's the muscle that gets starved when you cut back on food. Plus, if you lose weight when you don't need to, it interferes with healthy body processes such as menstruation and bone development.
In addition, for some competitive female athletes, problems such as low self-esteem, a tendency toward perfectionism, and family stress place them at risk for disordered eating.
Signs and Symptoms of Athlete Triad
If you have risk factors for female athlete triad, you may already be experiencing some symptoms and signs of the disorder, such as:
If you have risk factors for female athlete triad, you may already be experiencing some symptoms and signs of the disorder, such as:
● weight loss
● no periods or irregular periods
● fatigue and decreased ability to concentrate
● stress fractures (fractures that occur even if a person hasn't had a significant injury)
● other injuries
● no periods or irregular periods
● fatigue and decreased ability to concentrate
● stress fractures (fractures that occur even if a person hasn't had a significant injury)
● other injuries
Girls with female athlete triad often have signs and symptoms of eating disorders, such as:
● continued dieting in spite of weight loss
● preoccupation with food and weight
● frequent trips to the bathroom during and after meals
● using laxatives
● brittle hair or nails
● dental cavities because in girls with bulimia tooth enamel is worn away by frequent vomiting
● sensitivity to cold
● low heart rate and blood pressure
● heart irregularities and chest pain
● preoccupation with food and weight
● frequent trips to the bathroom during and after meals
● using laxatives
● brittle hair or nails
● dental cavities because in girls with bulimia tooth enamel is worn away by frequent vomiting
● sensitivity to cold
● low heart rate and blood pressure
● heart irregularities and chest pain
Treating Female Athlete Triad
It's tempting to ignore female athlete triad and hope it goes away. But it requires help from a doctor and other health professionals. If someone you know has signs and symptoms of female athlete triad, discuss your concerns with her and encourage her to seek treatment. If she refuses, you may need to mention your concern to a parent, coach, teacher, or school nurse.
You might worry about seeming nosy when you ask questions about a friend's health, but you're not. Your concern is a sign that you're a caring friend. Sometimes, lending an ear may be just what your friend needs.
It's tempting to ignore female athlete triad and hope it goes away. But it requires help from a doctor and other health professionals. If someone you know has signs and symptoms of female athlete triad, discuss your concerns with her and encourage her to seek treatment. If she refuses, you may need to mention your concern to a parent, coach, teacher, or school nurse.
You might worry about seeming nosy when you ask questions about a friend's health, but you're not. Your concern is a sign that you're a caring friend. Sometimes, lending an ear may be just what your friend needs.
Preventing Female Athlete Triad
If you’re a teen athlete, here are a few tips to help you stay on top of your physical condition:
If you’re a teen athlete, here are a few tips to help you stay on top of your physical condition:
● Keep track of your periods. It's easy to forget when you had your last period, so keep track of them on a calendar, record when your period starts and stops and if the bleeding is particularly heavy or light. That way, if you start missing periods, you'll know right away and you'll have accurate information to give to your doctor.
● Don't skip meals or snacks. If you're constantly on the go between school, practice, and competitions you may be tempted to skip meals and snacks to save time. But eating now will improve performance later, so stock your locker or bag with quick and easy favorites such as bagels, string cheese, unsalted nuts and seeds, raw vegetables, granola bars, and fruit.
● Visit a dietitian or nutritionist who works with teen athletes. He or she can help you create a dietary plan, and find out if you're getting enough calories and key nutrients such as iron, calcium and protein. And if you need supplements, a nutritionist can recommend the best choices.
● Do it for you. Pressure from teammates, parents, or coaches can turn a fun activity into a chore. If you're not enjoying your sport, make a change. Don’t forget, It's your body and your life. It’s not your coach or teammates, but you who has to live with any damage you do to your body now.
● Don't skip meals or snacks. If you're constantly on the go between school, practice, and competitions you may be tempted to skip meals and snacks to save time. But eating now will improve performance later, so stock your locker or bag with quick and easy favorites such as bagels, string cheese, unsalted nuts and seeds, raw vegetables, granola bars, and fruit.
● Visit a dietitian or nutritionist who works with teen athletes. He or she can help you create a dietary plan, and find out if you're getting enough calories and key nutrients such as iron, calcium and protein. And if you need supplements, a nutritionist can recommend the best choices.
● Do it for you. Pressure from teammates, parents, or coaches can turn a fun activity into a chore. If you're not enjoying your sport, make a change. Don’t forget, It's your body and your life. It’s not your coach or teammates, but you who has to live with any damage you do to your body now.
If you’re a teen actively involved in sports that involve a lot of running, you’re very prone to groin strains. Also known as a groin pull, a groin strain is a partial or complete tear of one or more of the muscles that help you squeeze your legs together.
There are five of these muscles, called the adductor muscles: The pectineus, adductor brevis and adductor longus (the short adductors) run from your pelvis to your thighbone. The gracilis and adductor magnus (long adductors) run from your pelvis to your knee.
Groin strains are a common injury in sports like football, rugby, basketball and track and field that require running or jumping. They can range from grade 1, which is a mild injury with few symptoms and a short recovery time, to grade 3, which is a complete or nearly complete tear of a groin muscle.
Causes of Groin Strain
Groin strains usually happen when the adductor muscles get stretched too far and begin to tear. Strains also can occur when the adductor muscles suddenly have stress put on them when they aren't ready for it (usually when you don't go through a proper warm-up before playing) or when there's a direct blow to one of the muscles.
Groin strains usually happen when the adductor muscles get stretched too far and begin to tear. Strains also can occur when the adductor muscles suddenly have stress put on them when they aren't ready for it (usually when you don't go through a proper warm-up before playing) or when there's a direct blow to one of the muscles.
Some of the risk factors that can make a groin pull more likely include:
● Sports that require sprinting, bursts of speed, or sudden changes in direction. Examples include track and field, particularly the hurdle and long jump events, basketball, soccer, football and rugby.
● Tight muscles. Muscles that haven't been warmed up and stretched properly are more likely to tear. This is especially true in cold weather.
● Poor conditioning or fatigue. Weak muscles are less able to handle the stress of exercise, and muscles that are tired lose some of their ability to absorb energy, making them more likely to get injured.
● Returning to activities too quickly after an injury. Groin strains need time and rest to heal completely. Trying to come back from a strain too soon will make you more likely to injure your groin again.
● Tight muscles. Muscles that haven't been warmed up and stretched properly are more likely to tear. This is especially true in cold weather.
● Poor conditioning or fatigue. Weak muscles are less able to handle the stress of exercise, and muscles that are tired lose some of their ability to absorb energy, making them more likely to get injured.
● Returning to activities too quickly after an injury. Groin strains need time and rest to heal completely. Trying to come back from a strain too soon will make you more likely to injure your groin again.
Symptoms of a Groin Strain
The symptoms of a groin strain somewhat vary depending on the grade of the strain. All groin strains will cause pain and tenderness in the affected area, and many will hurt when you bring your legs together or raise your knee. If a strain is severe, you may feel a popping or snapping sensation during the injury and severe pain afterward
The symptoms of a groin strain somewhat vary depending on the grade of the strain. All groin strains will cause pain and tenderness in the affected area, and many will hurt when you bring your legs together or raise your knee. If a strain is severe, you may feel a popping or snapping sensation during the injury and severe pain afterward
Preventing a Groin Strain
The main thing you can do to prevent a strained groin is to warm up and stretch before any exercise or intense physical activity. Jog in place for a minute or two, or do some jumping jacks to get your muscles warmed up. Then do some dynamic stretching. Just ask a coach, trainer or sports medicine specialist to show you how to do this.
The main thing you can do to prevent a strained groin is to warm up and stretch before any exercise or intense physical activity. Jog in place for a minute or two, or do some jumping jacks to get your muscles warmed up. Then do some dynamic stretching. Just ask a coach, trainer or sports medicine specialist to show you how to do this.
Some other things you can do to prevent groin strains include:
● Keep your muscles strong and flexible year round. Get regular exercise (even in the off-season) and follow a good stretching program.
● Increase the duration and intensity of your exercise slowly. A good rule of thumb is to make sure you add no more than 10% each week to the miles you run or the time you spend playing a sport.
● If you feel pain in your groin, stop your exercise or activity immediately. If you're worried that you might have strained your groin, give it time to rest and don't resume your activity until you are pain-free and your injured adductor muscles feel as strong as the uninjured ones.
● Learn to use proper technique when exercising or playing sports. Your coach or trainer can give you pointers and tips for your sport.
● Wear shoes or skates that fit correctly and offer your feet good support. Replace shoes with a new pair when they show signs of wear or the soles start to lose their shape.
● Increase the duration and intensity of your exercise slowly. A good rule of thumb is to make sure you add no more than 10% each week to the miles you run or the time you spend playing a sport.
● If you feel pain in your groin, stop your exercise or activity immediately. If you're worried that you might have strained your groin, give it time to rest and don't resume your activity until you are pain-free and your injured adductor muscles feel as strong as the uninjured ones.
● Learn to use proper technique when exercising or playing sports. Your coach or trainer can give you pointers and tips for your sport.
● Wear shoes or skates that fit correctly and offer your feet good support. Replace shoes with a new pair when they show signs of wear or the soles start to lose their shape.
If you’re an active teen athlete, you’ve already heard of the hamstring strain. It’s quite a common sports injury. Three muscles run down the back of your leg, from your thigh to your knee: the biceps femoris, semi-tendinosus and semi-membranosus. They help you bend your knee and extend your hip. And as a group, they’re known as the hamstring. A hamstring strain, sometimes called a pulled hamstring, happens when one or more of these muscles gets stretched too far and starts to tear.
Hamstring strains can be relatively mild, with little pain and a short recovery time. Or, in the case of complete muscle tears, they may require surgery to repair and can put you on crutches for weeks.
Causes of Hamstring Strain
A hamstring strain is generally a result of muscle overload, like when you’re running and your leg is fully extended just before your foot strikes the ground. In a situation like that, the hamstring muscles can get stretched too far, and if they're forced to take on a sudden load, like when your foot strikes the ground and all your weight is on it, they may start to tear.
A hamstring strain is generally a result of muscle overload, like when you’re running and your leg is fully extended just before your foot strikes the ground. In a situation like that, the hamstring muscles can get stretched too far, and if they're forced to take on a sudden load, like when your foot strikes the ground and all your weight is on it, they may start to tear.
If you take part in certain activities that involve sprinting or jumping (like track and field, football, rugby, basketball and dance), you’re more at risk of getting hamstring strains. These kinds of injuries are also more common in teens who are going through growth spurts. That's because the leg bones may grow faster than a person's muscles, pulling the muscles tight and leaving them more susceptible to getting stretched too far.
Some of the more common things that can contribute to a hamstring strain include:
● Not warming up and stretching properly before exercising. Tight muscles are much more likely to strain than muscles that are stretched and kept strong and flexible.
● Being out of shape or overdoing it. Weak muscles are less able to handle the stress of exercise, and muscles that are tired lose some of their ability to absorb energy, making them more likely to get injured.
● An imbalance in the size of your leg muscles. It's not uncommon for the quadriceps, the muscles at the front of your legs, to be larger and more powerful than your hamstring muscles. When you do an activity that involves running, the hamstring muscles can grow fatigued more quickly than the quadriceps, putting them at greater risk of a strain.
● Poor technique. If you don't have a good running technique, it can increase the stress on your hamstring muscles.
● Returning to activities too quickly after an injury. Hamstring strains need plenty of time and rest to heal completely. Trying to come back from a strain too soon will make you more likely to injure your hamstring again.
● Being out of shape or overdoing it. Weak muscles are less able to handle the stress of exercise, and muscles that are tired lose some of their ability to absorb energy, making them more likely to get injured.
● An imbalance in the size of your leg muscles. It's not uncommon for the quadriceps, the muscles at the front of your legs, to be larger and more powerful than your hamstring muscles. When you do an activity that involves running, the hamstring muscles can grow fatigued more quickly than the quadriceps, putting them at greater risk of a strain.
● Poor technique. If you don't have a good running technique, it can increase the stress on your hamstring muscles.
● Returning to activities too quickly after an injury. Hamstring strains need plenty of time and rest to heal completely. Trying to come back from a strain too soon will make you more likely to injure your hamstring again.
Symptoms of a Hamstring Strain
If you happen to strain your hamstring while running, you'll know it immediately. You'll feel a sharp pain and possibly a popping sensation at the back of your leg. You won't be able to keep running and you may fall.
If you happen to strain your hamstring while running, you'll know it immediately. You'll feel a sharp pain and possibly a popping sensation at the back of your leg. You won't be able to keep running and you may fall.
Other symptoms of a hamstring strain include:
● pain in the back of your thigh when you flex or extend your leg
● tenderness, swelling, and bruising in the affected area
● weakness in your leg that lasts for a long time after the injury
● tenderness, swelling, and bruising in the affected area
● weakness in your leg that lasts for a long time after the injury
In the event of a particularly severe strain or complete tear, you may feel a gap in the torn muscle.
Treating a Hamstring Strain
If you feel pain in your thigh, stop your activity immediately. If you're worried that you might have strained your hamstring, give it time to rest and don't resume your activity until your leg feels strong, you have no pain, and you can move your injured leg as freely as the other one.
If you feel pain in your thigh, stop your activity immediately. If you're worried that you might have strained your hamstring, give it time to rest and don't resume your activity until your leg feels strong, you have no pain, and you can move your injured leg as freely as the other one.
Preventing a Hamstring Strain
Keeping your muscles in good shape is the best way to prevent hamstring injuries. Here are a few ways that can help protect you against them:
Keeping your muscles in good shape is the best way to prevent hamstring injuries. Here are a few ways that can help protect you against them:
● Warm up and stretch properly before exercise or intense physical activity. Jog in place for a minute or two, or do some jumping jacks to get your muscles going. Then do some dynamic stretching. Just ask your coach or an athletic trainer to show you how. After you play, do some static stretches where you gently stretch your muscles, holding each stretch for 30 seconds or more.
● Keep your muscles strong and flexible all year-round. Get regular exercise and adopt a good stretching program so your muscles don't get a shock when you do an intense workout.
● Increase the duration and intensity of your exercise slowly. A good rule of thumb is to make sure you add no more than 10% each week to the miles you run or the time you spend playing a sport.
● Keep your muscles strong and flexible all year-round. Get regular exercise and adopt a good stretching program so your muscles don't get a shock when you do an intense workout.
● Increase the duration and intensity of your exercise slowly. A good rule of thumb is to make sure you add no more than 10% each week to the miles you run or the time you spend playing a sport.
If you’re involved in sports activities that include a lot of jumping, you’ve probably heard of Jumper’s Knee. This condition, also known as patellar tendonitis or patellar tendinopathy, is an inflammation or injury of the patellar tendon, the cord-like tissue that joins the patella (kneecap) to the tibia (shin bone). Jumper's knee is an overuse injury (when repeated movements cause tissue damage or irritation to a particular area of the body).
When the knee is extended, the quadriceps muscle pulls on the quadriceps tendon, which in turn pulls on the patella. Then, the patella pulls on the patellar tendon and the tibia and allows the knee to straighten. In contrast, when bending the knee, the hamstring muscle pulls on the tibia, which causes the knee to flex.
In jumper's knee, the patellar tendon is damaged. Since this tendon is crucial to straightening the knee, damage to it causes the patella to lose any support or anchoring. This causes pain and weakness in the knee, and leads to difficulty in straightening the leg.
How Your Knee Works
To understand how jumper's knee happens, it helps to understand how the knee works. The knee, which is the largest joint in the body, provides stability to the leg and allows it to bend, swivel, and straighten. Several parts of the body interact to allow the knee to function properly:
To understand how jumper's knee happens, it helps to understand how the knee works. The knee, which is the largest joint in the body, provides stability to the leg and allows it to bend, swivel, and straighten. Several parts of the body interact to allow the knee to function properly:
● Bones like the femur (thighbone), the tibia (shinbone), and the patella (kneecap) give the knee the strength needed to support the weight of the body. The bones that meet at the knee allow it to bend smoothly.
● Muscles provide the tug on the bones needed to bend, straighten, and support joints. The muscles around the knee include the quadriceps (at the front of the thigh) and the hamstring (on the back of the thigh). The quadriceps muscle helps straighten and extend the leg, and the hamstring helps bend the knee.
● Tendons are strong bands of tissue that connect muscles to bones. The tendons in the front of the knee are the quadriceps tendon and the patellar tendon. The quadriceps tendon connects to the top of the patella and allows the leg to extend. The patellar tendon connects to the bottom of the kneecap and attaches to the top of the tibia.
● Similar to tendons, ligaments are strong bands of tissue that connect bones to other bones.
● Muscles provide the tug on the bones needed to bend, straighten, and support joints. The muscles around the knee include the quadriceps (at the front of the thigh) and the hamstring (on the back of the thigh). The quadriceps muscle helps straighten and extend the leg, and the hamstring helps bend the knee.
● Tendons are strong bands of tissue that connect muscles to bones. The tendons in the front of the knee are the quadriceps tendon and the patellar tendon. The quadriceps tendon connects to the top of the patella and allows the leg to extend. The patellar tendon connects to the bottom of the kneecap and attaches to the top of the tibia.
● Similar to tendons, ligaments are strong bands of tissue that connect bones to other bones.
By working together, bones, muscles, tendons, and ligaments enable the knee to move, bend, straighten, provide strength to jump and stabilize the leg for landing.
Causes of Jumper’s Knee
Constant jumping, landing, and changing direction can cause strains, tears, and damage to the patellar tendon. If you regularly play sports that involve a lot of repetitive jumping, like track and field (particularly high-jumping), basketball, volleyball, gymnastics, running, and football, you can put a lot of strain on your knees.
Jumper's knee can seem like a minor injury that isn't really that serious. Because of this, many athletes keep training and competing, thereby tending to ignore the injury or attempt to treat it themselves. But it's important to know that jumper's knee is a serious condition that can get worse over time and ultimately require surgery. Early medical attention and treatment can help prevent continued damage to the knee.
Symptoms of Jumper’s Knee
Common symptoms of jumper's knee include:
Common symptoms of jumper's knee include:
● pain directly over the patellar tendon (or more specifically, below the kneecap)
● stiffness of the knee, particularly while jumping, kneeling, squatting, sitting, or climbing stairs
● pain when bending the knee
● pain in the quadriceps muscle
● leg or calf weakness
● stiffness of the knee, particularly while jumping, kneeling, squatting, sitting, or climbing stairs
● pain when bending the knee
● pain in the quadriceps muscle
● leg or calf weakness
Less common symptoms include:
● balance problems
● warmth, tenderness, or swelling around the lower knee
● warmth, tenderness, or swelling around the lower knee
Treating Jumper’s Knee
Physical Therapy is how most patients are treated. Most of them respond to a conservative management program such as the one suggested below.
● Activity modification: Decrease activities that increase kneecap and upper leg pressure (for example, jumping or squatting). Certain "loading" exercises may be prescribed.
● Cryotherapy: Apply ice for 20 to 30 minutes, 4 to 6 times per day, especially after activity.
● Joint motion and kinematics assessment: Hip, knee, and ankle joint range of motion are evaluated.
● Stretching: Stretch (1) flexors of the hip and knee (hamstrings, gastrocnemius, iliopsoas, rectus femoris, adductors), (2) extensors of the hip and knee (quadriceps, gluteals), (3) the iliotibial band (a large tendon on the outside of the hip and upper leg), and (4) the surrounding tissues and structures of the kneecap.
● Strengthening: Specific exercises are often prescribed.
● Other sport specific joint, muscle, and tendon therapies may be prescribed.
● Cryotherapy: Apply ice for 20 to 30 minutes, 4 to 6 times per day, especially after activity.
● Joint motion and kinematics assessment: Hip, knee, and ankle joint range of motion are evaluated.
● Stretching: Stretch (1) flexors of the hip and knee (hamstrings, gastrocnemius, iliopsoas, rectus femoris, adductors), (2) extensors of the hip and knee (quadriceps, gluteals), (3) the iliotibial band (a large tendon on the outside of the hip and upper leg), and (4) the surrounding tissues and structures of the kneecap.
● Strengthening: Specific exercises are often prescribed.
● Other sport specific joint, muscle, and tendon therapies may be prescribed.
Knee Injuries
Knee injuries occur often especially if you’re an active teen athlete, and a torn medial collateral ligament (MCL), a ligament that helps give the knee its stability, is a common knee injury.
What an MCL Does
The MCL is one of the four main ligaments in the knee joint. It's located on the side of the knee that is closer to the other knee. One end of the ligament is attached to the femur, while the other end is attached to the tibia. Together with the lateral collateral ligament (LCL), which is in the same location on the outside of the knee, the MCL helps prevent the overextension of the knee joint from side-to-side.
The MCL is one of the four main ligaments in the knee joint. It's located on the side of the knee that is closer to the other knee. One end of the ligament is attached to the femur, while the other end is attached to the tibia. Together with the lateral collateral ligament (LCL), which is in the same location on the outside of the knee, the MCL helps prevent the overextension of the knee joint from side-to-side.
Causes of a torn MCL
If you play contact sports, like football or rugby, you’re most likely to have a torn MCL. The injury happens when the outside of the knee is struck, causing it to unnaturally bend inward (toward the other knee). This creates tension on the MCL, a rope-like band, and it stretches or breaks in half.
If you play contact sports, like football or rugby, you’re most likely to have a torn MCL. The injury happens when the outside of the knee is struck, causing it to unnaturally bend inward (toward the other knee). This creates tension on the MCL, a rope-like band, and it stretches or breaks in half.
Signs and Symptoms of a torn MCL
Someone with a partially or completely torn MCL may or may not have symptoms, depending on the severity of the injury.
Someone with a partially or completely torn MCL may or may not have symptoms, depending on the severity of the injury.
Pain and swelling can be very intense initially, and some people (with more severe injuries) will have some instability when walking, feeling "wobbly" or unable to bear weight on the affected leg.
Many people, especially those who are familiar with the injury or have torn a ligament before, report hearing a "pop" sound, the sound of the ligament tearing.
Treating a torn MCL
If you have a partial or completely torn MCL, you might have swelling and pain within the first 24 hours of injury. Fortunately, this injury can heal on its own with anywhere from 1 to 6 weeks of resting the joint.
If you have a partial or completely torn MCL, you might have swelling and pain within the first 24 hours of injury. Fortunately, this injury can heal on its own with anywhere from 1 to 6 weeks of resting the joint.
Most people with an MCL injury will still need to undergo rehabilitation therapy to help strengthen the joint.
If you’ve injured a knee, on the field or at home, you should stop all activity (to prevent further injury) and seek immediate medical care. In the meantime, keep the area iced and elevated as much as possible to reduce swelling. Do not bear weight on the knee.
If you’re a growing adolescent and an athletic one, you’re probably prone to Osgood-Schlatter Disease, even if you’re not familiar with the name.
In 1903, doctors Robert Osgood and Carl Schlatter first described OSD after recognizing a pattern of symptoms in their patients. The doctors found that OSD was a growth-related problem seen mostly in young, athletic boys. It's most likely to happen during a growth spurt.
Cause of OSD
Osgood-Schlatter disease is an overuse injury of the knee. Frequent use and physical stress cause inflammation (pain and swelling) at the point where the tendon from the kneecap (called the patella) attaches to the shinbone (tibia).
Osgood-Schlatter disease is an overuse injury of the knee. Frequent use and physical stress cause inflammation (pain and swelling) at the point where the tendon from the kneecap (called the patella) attaches to the shinbone (tibia).
Because the area is stressed by frequent use, it often leads to inflammation (pain and swelling) or even a tiny fracture of the shin bone. The pain usually worsens with exercise, jumping, and sports such as basketball, volleyball, soccer and gymnastics. In some teens, both knees are affected.
The condition affects boys more than girls, especially those active in sports involving deep knee bends, jumping, and running. But OSD affects girls, too, and the number of girls with OSD is increasing since more and more girls are participating in competitive sports.
Signs and Symptoms of OSD
OSD can cause very different symptoms in different people. It all depends on the severity of the condition. You may feel mild knee pain only when they play sports. Or your may feel constant pain that makes playing any sport difficult.
OSD can cause very different symptoms in different people. It all depends on the severity of the condition. You may feel mild knee pain only when they play sports. Or your may feel constant pain that makes playing any sport difficult.
The symptoms of OSD include:
● pain, swelling, or tenderness below the knee
● pain that becomes worse during activities such as running and jumping
● limping after physical activity
● pain that becomes worse during activities such as running and jumping
● limping after physical activity
With OSD, these symptoms usually go away or feel better when a person rests.
If you’ve ever ran a marathon with little or no preparation, and then complained of aching heels the next day, you probably have Plantar Fasciitis. This is a common cause of heel pain in runners, dancers, and athletes in sports that involve a lot of running or jumping.
At the bottom of your foot there's a thick band of connective tissue called the plantar fascia or arch tendon. It connects your heel bone (calcaneus) to the front of your foot.
If the plantar fascia becomes irritated and sore from overuse, it's known as plantar fasciitis. Plantar fasciitis sometimes can be mistaken for heel spurs, which is a different kind of injury with similar symptoms.
If the plantar fascia becomes irritated and sore from overuse, it's known as plantar fasciitis. Plantar fasciitis sometimes can be mistaken for heel spurs, which is a different kind of injury with similar symptoms.
You don't have to necessarily be an active teen to get plantar fasciitis. It can affect anyone, including those who are overweight, pregnant women, people whose jobs involve a lot of standing, and people who wear worn-out shoes all have a higher chance of getting plantar fasciitis.
Causes of Plantar Fasciitis
Because the plantar fascia supports your foot and gets used every time you take a step, it has to absorb a large amount of stress and weight. If too much pressure is put on the plantar fascia, the fibers can become damaged or start to tear. Your body responds by causing inflammation in the affected area. This is what causes the pain and stiffness of plantar fasciitis.
Because the plantar fascia supports your foot and gets used every time you take a step, it has to absorb a large amount of stress and weight. If too much pressure is put on the plantar fascia, the fibers can become damaged or start to tear. Your body responds by causing inflammation in the affected area. This is what causes the pain and stiffness of plantar fasciitis.
Things that can increase the risk of plantar fasciitis include:
● Tight calf muscles. Tight calves make it harder to flex your foot, and this puts more stress on the plantar fascia.
● Weight. Carrying a few extra pounds puts added pressure on your feet every time you take a step.
● Activities that put a lot of stress on the feet. This includes things like running, hiking, dancing and aerobics.
● Bad shoes. Footwear that doesn't give your foot the support it needs increases your risk of plantar fasciitis. Get rid of any shoes that have thin soles or inadequate arch support, or ones that don't fit your feet properly. Routinely wearing high heels can also cause your Achilles tendon to contract over time, making it harder to flex your foot.
● Jobs that involve a lot of standing or walking on hard surfaces. Jobs that keep you on your feet all day, like waiting tables or working in a store, can cause damage to your plantar fascia.
● High arches, flat feet, or other foot problems. The shape of your foot can affect the way your weight is distributed on your feet when you stand. If weight distribution is a bit off, it can add to a person's risk of plantar fasciitis. How someone walks can increase the stress on certain parts of the foot too.
● Weight. Carrying a few extra pounds puts added pressure on your feet every time you take a step.
● Activities that put a lot of stress on the feet. This includes things like running, hiking, dancing and aerobics.
● Bad shoes. Footwear that doesn't give your foot the support it needs increases your risk of plantar fasciitis. Get rid of any shoes that have thin soles or inadequate arch support, or ones that don't fit your feet properly. Routinely wearing high heels can also cause your Achilles tendon to contract over time, making it harder to flex your foot.
● Jobs that involve a lot of standing or walking on hard surfaces. Jobs that keep you on your feet all day, like waiting tables or working in a store, can cause damage to your plantar fascia.
● High arches, flat feet, or other foot problems. The shape of your foot can affect the way your weight is distributed on your feet when you stand. If weight distribution is a bit off, it can add to a person's risk of plantar fasciitis. How someone walks can increase the stress on certain parts of the foot too.
Symptoms of Plantar Fasciitis
The most obvious symptom of plantar fasciitis is a sharp pain on the bottom of the foot, near the heel. Here are some signs that this pain may be plantar fasciitis:
The most obvious symptom of plantar fasciitis is a sharp pain on the bottom of the foot, near the heel. Here are some signs that this pain may be plantar fasciitis:
● The pain is strongest first thing in the morning but gets better after a few minutes of walking around.
● The pain is worse after standing for a long time or after getting up from sitting.
● The pain develops gradually and becomes worse over time.
● The pain gets worse after exercise or activity than during activity.
● It hurts when stretching the foot.
● It hurts when pressing on the sides of the heel or arch of the foot.
● The pain is worse after standing for a long time or after getting up from sitting.
● The pain develops gradually and becomes worse over time.
● The pain gets worse after exercise or activity than during activity.
● It hurts when stretching the foot.
● It hurts when pressing on the sides of the heel or arch of the foot.
Preventing Plantar Fasciitis
More than with most sports injuries, a little bit of prevention can go a long way toward keeping you free from plantar fasciitis. Here are some prevention tips:
More than with most sports injuries, a little bit of prevention can go a long way toward keeping you free from plantar fasciitis. Here are some prevention tips:
● Wear supportive shoes that fit you well. When your shoes start to show wear and can no longer give your feet the support they need, it's time to get a new pair. Runners should stop using their old shoes after about 500 miles of use. Have a trained professional at a specialty running store help you find the right pair for your foot type, and then keep your shoes tied and snug when you wear them.
● Stay in good shape. By keeping your weight in check, you'll reduce the amount of stress on your feet.
● Stretch your calves and feet before you exercise or play a sport. Ask an athletic trainer or sports medicine specialist to show you some dynamic stretching exercises.
● Start any new activity or exercise slowly and increase the duration and intensity of the activity gradually. Don't go out and try to run 10 miles the first time you go for a jog. Build up to that level of exercise gradually.
● Stay in good shape. By keeping your weight in check, you'll reduce the amount of stress on your feet.
● Stretch your calves and feet before you exercise or play a sport. Ask an athletic trainer or sports medicine specialist to show you some dynamic stretching exercises.
● Start any new activity or exercise slowly and increase the duration and intensity of the activity gradually. Don't go out and try to run 10 miles the first time you go for a jog. Build up to that level of exercise gradually.
Talk to your doctor about getting heel pads, custom shoe inserts, or orthotics to put in your shoes. Foot supports can help cushion your feet and distribute your weight more evenly. This is especially true for people with high arches or flat feet. Your doctor will be able to tell you if shoe inserts and supports might lower your chances of heel injury.
Ever had a stress fracture that has kept you away from sports for some time? Repetitive stress injuries (RSIs) are injuries that happen when too much stress is placed on a part of the body, resulting in inflammation (pain and swelling), muscle strain, or tissue damage. This stress generally occurs from repeating the same movements over and over again.
While most common in adults, RSIs are becoming more prevalent in teens because they spend more time than ever using computers. Also, playing sports like tennis that involve repetitive motions can also lead to RSIs. You may hear sports-related RSIs referred to as overuse injuries. Teens who spend a lot of time playing musical instruments or video games are also at risk for RSIs.
In general, RSIs include more than 100 different kinds of injuries and illnesses resulting from repetitive wear and tear on the body. These injuries vary from person to person in type and severity.
In your case and most other active teens, overuse injuries most often occur at growth plates (areas at the ends of bones where bone cells multiply rapidly, making bones longer as someone grows). Areas most affected by RSIs are the elbows, shoulders, knees, and heels.
What Kinds of Repetitive Stress Injuries Can Teens Get?
● Bursitis. Inflammation of a bursa, which is a fluid-filled sac that acts as a cushion for a joint, is known as bursitis (pronounced: bur-SYE-tis). Signs of bursitis include pain and swelling. It is associated with frequent overhead reaching, carrying overloaded backpacks, and overusing certain joints during sports, such as the knee or shoulder.
● Carpal tunnel syndrome. In carpal tunnel syndrome, swelling occurs inside a narrow "tunnel" formed by bone and ligament in the wrist. This tunnel surrounds nerves that conduct sensory and motor impulses to and from the hand, causing pain, tingling, numbness, and weakness. Carpal tunnel syndrome is caused by repeated motion that can happen during activities like typing or playing video games (using joysticks). It's rare in teens and more common in adults, especially those in computer-related jobs.
● Epicondylitis. This condition is characterized by pain and swelling at the point where the bones join at the elbow. Epicondylitis (pronounced: eh-pih-kon-dih-LYE-tis) is nicknamed "tennis elbow" because it frequently occurs in tennis players.
● Osgood-Schlatter disease. This is a common cause of knee pain in teens, especially teen athletes who are undergoing a growth spurt. Frequent use and physical stress (such as running long distances) can cause inflammation at the area where the tendon from the kneecap attaches to the shinbone.
● Patellofemoral syndrome. This is a softening or breaking down of kneecap cartilage. Squatting, kneeling, and climbing stairs and hills can aggravate pain around the knee.
● Shin splints. This term refers to pain along the shin or front of the lower leg. Shin splints are commonly found in runners and are usually harmless, although they can be quite painful. They can be difficult to tell apart from stress fractures.
● Stress fractures. Stress fractures are tiny cracks in the bone's surface caused by rhythmic, repetitive overloading. These injuries can occur when a bone comes under repeated stress from running, marching, walking, or jumping, or from stress on the body like when a person changes running surfaces or runs in worn-out sneakers.
● Tendonitis. In tendonitis, tearing and inflammation occur in the tendons, rope-like bands of tissue that connect muscles to bones. Tendonitis is associated with repetitive overstretching of tendons from overuse of certain muscles.
● Carpal tunnel syndrome. In carpal tunnel syndrome, swelling occurs inside a narrow "tunnel" formed by bone and ligament in the wrist. This tunnel surrounds nerves that conduct sensory and motor impulses to and from the hand, causing pain, tingling, numbness, and weakness. Carpal tunnel syndrome is caused by repeated motion that can happen during activities like typing or playing video games (using joysticks). It's rare in teens and more common in adults, especially those in computer-related jobs.
● Epicondylitis. This condition is characterized by pain and swelling at the point where the bones join at the elbow. Epicondylitis (pronounced: eh-pih-kon-dih-LYE-tis) is nicknamed "tennis elbow" because it frequently occurs in tennis players.
● Osgood-Schlatter disease. This is a common cause of knee pain in teens, especially teen athletes who are undergoing a growth spurt. Frequent use and physical stress (such as running long distances) can cause inflammation at the area where the tendon from the kneecap attaches to the shinbone.
● Patellofemoral syndrome. This is a softening or breaking down of kneecap cartilage. Squatting, kneeling, and climbing stairs and hills can aggravate pain around the knee.
● Shin splints. This term refers to pain along the shin or front of the lower leg. Shin splints are commonly found in runners and are usually harmless, although they can be quite painful. They can be difficult to tell apart from stress fractures.
● Stress fractures. Stress fractures are tiny cracks in the bone's surface caused by rhythmic, repetitive overloading. These injuries can occur when a bone comes under repeated stress from running, marching, walking, or jumping, or from stress on the body like when a person changes running surfaces or runs in worn-out sneakers.
● Tendonitis. In tendonitis, tearing and inflammation occur in the tendons, rope-like bands of tissue that connect muscles to bones. Tendonitis is associated with repetitive overstretching of tendons from overuse of certain muscles.
Causes of Repetitive Stress Injuries
Most RSI conditions found in teens are linked to the stress of repetitive motions at the computer or in sports. When stress occurs repeatedly over time, your body's joints don't have the chance to recover, and the joints and surrounding tendons and muscles become irritated and inflamed.
If you’re an athlete, using improper equipment while playing sports is an important factor in RSIs. For example, running in athletic shoes that don't provide enough support can lead to shin splits and foot and ankle problems. Improperly fitted tennis rackets can contribute to a condition called tennis elbow.
You may be susceptible to RSIs because of the significant physical growth that occurs in the teen years. The growth spurt (the rapid growth period during puberty) can create extra tightness and tension in muscles and tendons, making teens more prone to injury.
Nutritional factors also come into play in RSIs. Proper nutrition is essential for developing and maintaining strong muscles and bones, and to keep up the energy levels needed to play sports and perform other physical activities well.
Symptoms of Repetitive Stress Injuries
Symptoms of RSIs include:
Symptoms of RSIs include:
● tingling, numbness, or pain in the affected area
● stiffness or soreness in the neck or back
● feelings of weakness or fatigue in the hands or arms
● popping or clicking sensation
● stiffness or soreness in the neck or back
● feelings of weakness or fatigue in the hands or arms
● popping or clicking sensation
Treatment of Repetitive Stress Injuries
If you notice any of these warning signs of RSIs, make an appointment to see a doctor. Even if your symptoms seem to come and go, don't ignore them or they may lead to more serious problems.
Without treatment, RSIs can become more severe and prevent you from doing simple everyday tasks and participating in sports, music, and other favorite activities.
If you notice any of these warning signs of RSIs, make an appointment to see a doctor. Even if your symptoms seem to come and go, don't ignore them or they may lead to more serious problems.
Without treatment, RSIs can become more severe and prevent you from doing simple everyday tasks and participating in sports, music, and other favorite activities.
If you’re a teen who has taken up running or track sports, you’re susceptible to the condition known as Runner’s Knee. This is the term doctors use for a number of specific conditions affecting the knee, such as patellofemoral pain syndrome and chondromalacia of the patella, to name just two. It's the most common overuse injury among runners, but it can also strike other athletes who do activities that require a lot of knee bending, such as cycling and jumping.
Runner's knee happens when the kneecap (patella) tracks incorrectly over a groove in the thighbone (femur) known as the femoral groove when you bend and straighten your knee. In healthy knees, the patella rests in the femoral groove and slides easily up and down when you use your knee. But when the patella is out of place, it can irritate the femoral groove and wear away the cartilage beneath the patella, leading to knee pain.
Causes of Runner's Knee
Runner's knee can happen for a variety of reasons, many of them having to do with the muscles and bones of the leg. Some of the more common causes are:
Runner's knee can happen for a variety of reasons, many of them having to do with the muscles and bones of the leg. Some of the more common causes are:
● Direct trauma to the knee. Falling on your knee or taking a blow to the knee can dislocate the patella or move it out of place, causing it to track incorrectly along the femoral groove.
● Excessive training or overuse. Repeatedly bending and flexing the knee can irritate the nerves around your kneecap and strain your tendons to the point of discomfort.
● Misalignment of the patella. If your kneecap is out of alignment, activities like running or biking can wear down the cartilage of the kneecap (chondromalacia of the patella), which can lead to pain and irritation in the underlying bone and joint lining.
● Tight or weak leg muscles. Tight hamstrings and calf muscles can put excessive pressure on the knee when you run, and weak quadriceps muscles can result in misalignment of the kneecap.
● Foot problems. Flat feet, also called fallen arches or overpronation, can stretch the muscles and tendons of your leg and lead to pain in the knee.
● Excessive training or overuse. Repeatedly bending and flexing the knee can irritate the nerves around your kneecap and strain your tendons to the point of discomfort.
● Misalignment of the patella. If your kneecap is out of alignment, activities like running or biking can wear down the cartilage of the kneecap (chondromalacia of the patella), which can lead to pain and irritation in the underlying bone and joint lining.
● Tight or weak leg muscles. Tight hamstrings and calf muscles can put excessive pressure on the knee when you run, and weak quadriceps muscles can result in misalignment of the kneecap.
● Foot problems. Flat feet, also called fallen arches or overpronation, can stretch the muscles and tendons of your leg and lead to pain in the knee.
Symptoms of Runner's Knee
The most common symptom of runner's knee is tenderness or pain behind or on the sides of the patella, usually toward the center or back of the knee where the thighbone and kneecap meet. In addition, the knee might be swollen.
The most common symptom of runner's knee is tenderness or pain behind or on the sides of the patella, usually toward the center or back of the knee where the thighbone and kneecap meet. In addition, the knee might be swollen.
The pain will generally feel worse when bending the knee, for example when walking, kneeling, squatting, or running. Walking or running downhill or even down a flight of steps also can lead to pain if you have runner's knee. So can sitting for a long period of time with your knee bent, such as in a cinema.
In some cases, someone with runner's knee may notice a popping or cracking sensation in the knee, as well as a feeling that the knee may be giving out.
If it goes untreated for a long period of time, runner's knee can damage the cartilage of the knee and contribute to the development of arthritis.
Preventing Runner's Knee
Runner's knee can be prevented by taking the right precautions. If you're going to get involved in an activity that puts a lot of stress on your knees, follow these tips:
Runner's knee can be prevented by taking the right precautions. If you're going to get involved in an activity that puts a lot of stress on your knees, follow these tips:
● Warm up and stretch before running or doing any other knee-intensive activity, and be sure to stretch again after you're done. Keeping your leg muscles strong and flexible will allow them to support the knee better and make it less likely to be irritated during exercise.
● Keep yourself in good shape. The heavier you are, the more weight your knees will have to bear with every step you take. By keeping your weight in check, you can minimize the stress on your knees and decrease the likelihood of pain.
● Use proper running gear. Buy a good pair of running shoes that fit your feet and offer plenty of support, and replace them with a new pair when they show signs of wear or the soles start to lose their shape. If you have flat feet, consider getting shoe inserts or custom-made orthotics.
● Try to run on soft, flat surfaces. Concrete and asphalt surfaces create extra stress on your knees. If possible, try to run on grass, dirt, or a synthetic track with a softer surface. Running downhill in a straight line can also cause pain in your knees. Walk down hills or run down them in a zigzag pattern.
● Increase the intensity of your workouts slowly. Build up to the distance you want to run over a period of time. If you're used to only running a mile or so, don't try to go out and suddenly run 5 miles. Work up to it with a series of intermediate steps.
● If you've had runner's knee before, wearing a knee brace may help.
● Keep yourself in good shape. The heavier you are, the more weight your knees will have to bear with every step you take. By keeping your weight in check, you can minimize the stress on your knees and decrease the likelihood of pain.
● Use proper running gear. Buy a good pair of running shoes that fit your feet and offer plenty of support, and replace them with a new pair when they show signs of wear or the soles start to lose their shape. If you have flat feet, consider getting shoe inserts or custom-made orthotics.
● Try to run on soft, flat surfaces. Concrete and asphalt surfaces create extra stress on your knees. If possible, try to run on grass, dirt, or a synthetic track with a softer surface. Running downhill in a straight line can also cause pain in your knees. Walk down hills or run down them in a zigzag pattern.
● Increase the intensity of your workouts slowly. Build up to the distance you want to run over a period of time. If you're used to only running a mile or so, don't try to go out and suddenly run 5 miles. Work up to it with a series of intermediate steps.
● If you've had runner's knee before, wearing a knee brace may help.
If you’re a male teen, just thinking about it may be painful. A cricket ball takes an unexpected bounce when you're crouched and waiting to field or keeping wicket, an opponent misses a kick on the rugby field and his foot has only one place to go, or you're speeding along on your bike and you hit a big bump. All result in one really painful thing. a shot to the testicles, one of the most tender areas on your body.
Testicular injuries are relatively uncommon, but you should be aware that they can happen.
Testicular injuries are relatively uncommon, but you should be aware that they can happen.
Serious Testicular Injuries
Examples of serious testicular injury are testicular torsion and testicular rupture.
Examples of serious testicular injury are testicular torsion and testicular rupture.
Testicular torsion. This is when the testicle twists around, cutting off its blood supply. It's rare, but when it does happen it's often for no obvious reason. Occasionally torsion is brought on by a serious trauma to the testicles or strenuous activity. Testicular torsion is an emergency. It usually affects boys between ages 12 and 18, so if you think it's happening to you, go to the emergency room right away.
If doctors fix a torsion within 4 to 6 hours of the time the pain starts there's usually no lasting damage to the testicles. But if torsion isn't fixed within that timeframe, there's a high chance of losing a testicle or having permanently reduced sperm production. Doctors sometimes fix torsion manually by untwisting the testicle. If that doesn't work, they do a simple surgery.
Testicular rupture. This is a rare type of testicular trauma. This can happen when the testicle receives a forceful direct blow or when the testicle is crushed against the pubic bone (the bone that forms the front of the pelvis), causing blood to leak into the scrotum. Testicular rupture, like testicular torsion and other serious injuries to the testicles, causes extreme pain, swelling in the scrotum, nausea, and vomiting. To fix the problem, surgery is necessary to repair the ruptured testicle.
Causes of Testicular Injury and What You Can Do
If you're a guy who plays sports, likes to lift weights and exercise a lot, or leads an all-around active life, you've probably found out that the testicles are vulnerable and can be injured in a variety of ways.
Because they hang in a sac outside the body (the scrotum), the testicles are not protected by bones and muscles like other parts of your reproductive system and most of your other organs. Also, the location of the testicles makes them prime targets to be accidentally struck on the playing field or injured during strenuous exercise and activity.
If you're a guy who plays sports, likes to lift weights and exercise a lot, or leads an all-around active life, you've probably found out that the testicles are vulnerable and can be injured in a variety of ways.
Because they hang in a sac outside the body (the scrotum), the testicles are not protected by bones and muscles like other parts of your reproductive system and most of your other organs. Also, the location of the testicles makes them prime targets to be accidentally struck on the playing field or injured during strenuous exercise and activity.
The good news is that because the testicles are loosely attached to the body and are made of a spongy material, they're able to absorb most collisions without permanent damage. Testicles, although sensitive, can bounce back pretty quickly and minor injuries rarely have long-term effects. Also, sexual function or sperm production will most likely not be affected if you have a testicular injury.
You'll definitely feel pain if your testicles are struck or kicked, and you might also feel nauseated for a short time. If it's a minor testicular injury, the pain should gradually subside in less than an hour and any other symptoms should go away.
In the meantime, you can do a few things to help yourself feel better such as take pain relievers, lie down, gently support the testicles with supportive underwear and hold ice packs to the area. In any case, it's a good idea to avoid strenuous activity for a while and take it easy for a few days.
However, if the pain doesn't subside or you experience extreme pain that lasts longer than an hour, if you have swelling or bruising of the scrotum or a puncture of the scrotum or testicle, if you continue to have nausea and vomiting or if you develop a fever, go to a doctor immediately! These are symptoms of a much more serious injury that needs to be addressed as soon as possible.
Treating Testicular Injuries
If you have to see a doctor, he or she will first need to know how long you have been experiencing pain and how severe your discomfort is. To rule out a hernia or other problem as the cause of the pain, the doctor will examine your abdomen and groin.
If you have to see a doctor, he or she will first need to know how long you have been experiencing pain and how severe your discomfort is. To rule out a hernia or other problem as the cause of the pain, the doctor will examine your abdomen and groin.
In addition, the doctor will look at your scrotum for swelling, color and damage to the skin and examine the testicle itself. Because infections of the reproductive system or urinary tract can sometimes cause similar pain, your doctor may do a urine test to rule out a urinary or infection of the reproductive organs.
Preventing Testicular Injuries
It's always wise to take precautions to avoid testicular injuries, especially if you play sports, exercise a lot, or just live an all-around active life. Here are some tips to keep your testicles safe and sound:
It's always wise to take precautions to avoid testicular injuries, especially if you play sports, exercise a lot, or just live an all-around active life. Here are some tips to keep your testicles safe and sound:
● Protect your testicles. Always wear an athletic cup or athletic supporter when playing sports or participating in strenuous activity. Athletic cups are usually made of hard plastic, are worn over the groin area, and provide a good degree of shielding and safety for the testicles. Cups are best used when participating in sports where your testicles might get hit or kicked, like football, rugby or karate.
An athletic supporter, or jock strap, is basically a cloth pouch that you wear to keep your testicles close to your body. Athletic supporters are best used when participating in strenuous exercise, cycling, or doing any heavy lifting.
● Check your fit. Make sure the athletic cup and/or athletic supporter is the right size. Safety equipment that's too small or too big won't protect you as effectively.
● Keep your doctor informed. If you play sports, you probably have regular physical exams by a doctor. If you experience testicular pain even occasionally, talk to your doctor about it.
● Be aware of the risks of your sport or activity. If you play a sport or participate in an activity with a high risk of injury, talk to your coach or doctor about any additional protective gear you should use.
An athletic supporter, or jock strap, is basically a cloth pouch that you wear to keep your testicles close to your body. Athletic supporters are best used when participating in strenuous exercise, cycling, or doing any heavy lifting.
● Check your fit. Make sure the athletic cup and/or athletic supporter is the right size. Safety equipment that's too small or too big won't protect you as effectively.
● Keep your doctor informed. If you play sports, you probably have regular physical exams by a doctor. If you experience testicular pain even occasionally, talk to your doctor about it.
● Be aware of the risks of your sport or activity. If you play a sport or participate in an activity with a high risk of injury, talk to your coach or doctor about any additional protective gear you should use.
Participating in sports and living an active life are great ways to stay fit and relieve stress. But it's important to make sure your testicles are protected. When you're exercising or playing sports, make sure that using protective gear is part of your routine and you'll be able to play hard without fear of testicular injury.